Ketone esters have received a lot of attention amongst elite athletes but also in the media. We covered the potential role of ketones in these previous blogs (effects on glycogen and performance and ketone bodies: fuel or hype?). Athletes have used ketones for the fuel they can provide, but there is increasing evidence that ketones act as signalling molecules as well as fuel. In fact, the role of ketones as a fuel during exercise has been questioned, since the amount of inges

Dietary protein is essential to support muscle maintenance or growth. In previous blogs (1 and 2) we addressed the significance of the amount of protein in each meal, and the pattern of protein consumption throughout the day. We also discussed the importance of protein quality. But what exactly does protein quality mean? And what makes a protein source high quality compared to low? In a series of blogs, we will delve into the topic of protein quality. Starting with an overvie

Ice slush, or slurry, is a very low temperature (0-1 °C) drink made with blended ice and liquids. Although popular as ‘slushies’ and...

In this series of blog posts, we’ve discussed what is meant by the ‘electrolytes’, that are promoted in sports nutrition products. We’ve looked at how much you actually lose during exercise, and what role they play in athlete health and performance during exercise. So far we’ve seen that: Electrolytes are minerals that dissolve in water into their individual, positively or negatively charged ions: Sodium: Na+ and Potassium: K+ Chloride: Cl- Magnesium: Mg2+ and Calcium: Ca2+ a

In this series of blog posts we’ve discussed what sodium is , what it does in the body , how it’s lost in sweat , and how to quantify those losses . In this post, we’ll discuss how to decide if sodium needs replacing during exercise, and whether a targeted approach is necessary or not. Why do we need to replace sodium? As discussed in a previous post, sodium consumed during exercise may have benefits in terms of: improving the taste of drinks maintaining blood sodium concentr

In previous blogs we’ve discussed what sodium is and how it might be helpful during exercise . We’ve also discussed that the amount of sodium lost in sweat varies significantly from person to person. In this article, we’ll take a look at how to determine your sweat sodium losses, and key considerations if you choose to do the testing. What is a sweat sodium test? A sweat sodium test is basically a way of collecting a sample of sweat and then analysing it to determine the so

In previous blogs we’ve discussed what sodium is and how it might be helpful during exercise . We’ve also discussed that the amount of salt lost in sweat varies significantly from person to person. In this article, we’ll take a closer look why that is, and examine if salty sweaters are simply people who eat a lot of salt. How sweat glands work To understand how sodium losses vary from person to person, it’s important to have a basic understanding of how sweat is produced, an

In previous blogs we’ve discussed what sodium is and how it might be helpful during exercise . In this article, Dr Alan McCubbin will take a look at the scientific studies that have explored consuming sodium during exercise, and whether it improves performance. How many studies on sodium intake and performance are there? As part of my PhD on sodium for endurance athletes, I conducted a systematic review, a comprehensive sweep of the academic literature to find any and all st

Sweating is an important cooling mechanism in most sporting conditions. So the most important thing you lose when you sweat is heat! However, sweating also results in fluid losses (which can result in dehydration), and along with this loss of fluid we will lose electrolytes (hence the salty taste of sweat). It is also obvious that some athletes sweat a lot more than others. Sweat rates can vary from almost nothing to 5 litres per hour… In this article we will discuss what fac

In a previous blog we discussed what electrolytes are and what sodium is. We also discussed the role of sodium in a little more detail. In this blog you can find a very brief overview of some other electrolytes and their roles. Sodium and potassium are the main electrolytes in the extra-and intracellular spaces in the body respectively (fluids outside cells, for example in the blood, or inside cells (muscle cells, brain cells, etc.)). Below we will briefly discuss the role

We often read that science has “proven” something…. However, for a scientist this is an immediate red flag, as we should never use the...

Mysportscience was created to help convert the complexities of sports science and sports nutrition into practical implications for...

Making weight is a global term for the targeted reduction of body mass, which is purported to enhance performance in aesthetic,...

In a previous blog we covered briefly what fish oil is and what omega 3 fatty acids are. We also looked at some health claims. Here we...

On January 9, 2022, Dr Kevin Tipton passed away. I have written a tribute (click here) to describe my stories and memories of many years...

Most of the microorganisms that live on and inside us are contained in our digestive tract with increasing concentrations generally found...

This blog is about current nutrition labels on sports nutrition products and why they are not helpful for athletes. Nutrition labels may...

Marathon runners are starting to pay more and more attention to their nutrition. No one ever questions the importance of training, yet the importance of nutrition has often been underappreciated. Or perhaps the topic of nutrition seems to pop up on the radar only close to the marathon.. and this is when many questions suddenly arise. In this nutrition guide we will explain how to best fuel for your marathon. What should you eat the day before, or the morning of the marathon,

Superfoods are everywhere but what are they? It turns out that it is just a marketing term for foods with high nutrient densities.

This post describes the effects of creatine on performance. It is simply a summary of current scientific understanding.